Beat Winter Fatigue: 9 Vitamin D Foods to Boost Energy and Immunity

Post by : Saif Nasser

Winter often brings more than just cold weather. Many people feel tired, low in mood, or get sick more often during these months. One major reason is a drop in vitamin D levels. Vitamin D is mostly made when our skin is exposed to sunlight. In winter, cloudy days, short daylight hours, sunscreen, full-sleeve clothing, or darker skin reduce the body’s ability to produce enough vitamin D.

Dietician Vidhi Chawla, founder of FISICO Diet and Aesthetic Clinic, says vitamin D is essential for strong bones, healthy muscles, a robust immune system, good mood, and even skin repair. With studies suggesting that about 76 percent of Indians are deficient in vitamin D, including vitamin D-rich foods in the diet becomes important, especially in winter.

Why Vitamin D Matters

Vitamin D is more than just a nutrient for bones. Without enough vitamin D, the body cannot absorb calcium properly, which affects bone strength and muscle function. It also plays a key role in immunity, mental wellbeing, and energy levels. Adults between 19 and 70 years need around 15 micrograms of vitamin D daily, according to the US National Institutes of Health.

9 Vitamin D-Rich Foods to Include in Winter

1. Fatty Fish
Salmon, sardines, mackerel, oysters, and shrimp are excellent sources of vitamin D. Fish-based vitamin D is easier for the body to absorb than plant-based sources. Wild salmon contains more vitamin D than farmed varieties. Eating fatty fish 2–3 times a week is ideal.

2. Egg Yolk
Egg yolks contain vitamin D along with healthy fats. One yolk provides about 5 percent of the daily requirement. Eggs are a simple alternative for those who do not eat fish.

3. Mushrooms
Mushrooms naturally make vitamin D when exposed to sunlight. Wild mushrooms contain higher levels, but even commercial mushrooms contribute. Add them to soups, salads, or stir-fries.

4. Cod Liver Oil
Cod liver oil is rich in vitamin D and omega-3 fatty acids. It supports bone health and can help prevent conditions like rickets. It is useful for people who dislike fish or eggs.

5. Yoghurt or Curd
Fortified yoghurts contain vitamin D and also support gut health. Check labels to ensure the product is enriched with vitamin D.

6. Cheese
Cheese, such as cheddar or Swiss, provides small amounts of vitamin D. Include it in moderation as part of a balanced diet.

7. Fortified Plant-Based Milk
Soy, almond, coconut, and oat milk are often fortified with vitamin D. These are excellent options for vegans or those who are lactose-intolerant.

8. Paneer (Indian Cottage Cheese)
Paneer contains modest amounts of vitamin D. It can be added to curries, salads, or grilled dishes, making it easy to include in vegetarian diets.

9. Fortified Orange Juice
Fortified juices provide vitamin D along with vitamin C, which helps support immunity during the cold months.

Vitamin D is crucial for overall health, especially in winter when sunlight exposure is limited. Adding these nine foods to your daily diet can help maintain strong bones, improve immunity, boost energy levels, and support mood. Regular intake ensures you stay healthier, more energetic, and better protected against winter illnesses.